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High Protein Blueberry Pancakes

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 High Protein Blueberry Pancakes
WHAT YOU NEED 1/4 cup liquid egg whites (around 4 eggs) 1 scoop (25g) of vanilla whey powder 1/2 banana, mashed
almond milk, if needed
1/4 cup (25g) fresh or frozen blueberries1⁄2 tsp. coconut oilWHAT YOU NEED TO DOWhisk together the egg whites and protein powder. Stir in the mashed banana and add the blueberries. If the pancake mixture seems too thick, add a splash of almond milk to thin it. Heat the coconut oil in a pan to low-medium. Pour in the pancake mixture and cook until little bubbles form (about 5 minutes). Make sure the pancake has set enough before you try flipping it, then flip over. Cook the pancake for another 2-3 minutes. You can also make 3 small pancakes instead of 1 large. Serve with your favourite toppings.
Download your copy at:https://drive.google.com/file/d/1snhv0AE1tJkljpOfKuyj2w3zeCsQ7_7B/view?usp=sharing



Warrior's Why - Personal Values

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Warrior's Why - Personal Values
It's time to take a giant step back - to get grounded.  Today, take a few moments to reflect and consider your personal values.  We normally take this on in our personal yearly planning cycle in December - and if you haven't done it lately, now is a great time to get started! Our values ground us - and can serve to guide as as we choose between different opportunities, games we play and actions to take when breakdowns occur.  It is said that we don't "select" our values - but rather that we "discover" them.  Take on reviewing the list of personal values and see what you discover around your own values.   We'll build more on them inside this series each week.  Download your Warrior Why Values List to get your juices flowing here:https://drive.google.com/file/d/12DRjHw9oiEU8l3EqesGeDMS_KvBWVwdm/view?usp=sharing#HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training …

Strength Training - Repetition Range

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Strength Training - Repetition Range
You're on a mission to realize gains in your overall strength.  Don't get that confused with getting bigger - although you will likely notice some mass increase as well as you continue to training.  This training is focused on being able to generate more force (lift more weight) with your lean muscle mass - generating (and increasing) the maximal force your muscle cells can generate.This type of training requires heavy lifting - pushing a weight that you can lift a maximum of 6 times.  With that said - this doesn't look like going into the gym 5 days a week and grunting out heavy sets of 6.  In strength training programs, proper periodization is critical to balance progressive overload and muscle recovery to allow the body to continue to grow stronger and prevent injury.If you've been training for strength, and not happy with your results - either lack of progress, overtraining strain, or injury - reach out and we'll chat about w…

Context is Decisive

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 Context is Decisive
Context is decisive.  Your mindset and mental chatter (your created context) creates the world that you experience every day.  The good news is that you get to create your context - and that you are always creating your context.  And the bad news is that oftentimes, we are not consciously generating our an empowered context to live inside.Consider a weight loss goal.  What is your context around losing weight?  Does this journey occur as hard, depriving yourself, feeling hungry, being different from others?  Take a few moments to look at what comes up for you?  Maybe you're light up by the journey - the opportunity to be more active as you drop the weight, discovering new healthy foods, sharing your journey with friends and contributing to their health and wellbeing.Consider that all of those things are true - and none of them are true at the same time.  You get to create your context - and it will drive your experience of the world.  Take on being in discovery…

Glute Stretches

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 Glute Stretches
Your glute muscles are critical to your every day life!  They support hip rotation, walking, running and tackling stairs.  Your glute muscles are also connected to many other muscles - so tightness in the glutes can manifest in tightness or pain in your in your leg, back, hip and pelvic regions.  Take on stretching out your glutes regularly with the Pigeon Pose - which works out your gluteus maximus, gluteus minimus, hips and your piriformis (there is nothing worse than a tight piriformis ... watch for it in an upcoming Muscle Monday).Start from a downward dog position, bend left leg and drop knee to left.  Next, extend right leg behind you.  Press right hip towards the mat. Inhale, then exhale as you walk your palms as far forward as is comfortable. It’s very important to keep your hips squared away in this pose.  Hold for 20 to 30 seconds, then repeat on the right leg. #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Trai…

Labelless Foods

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 Labelless Foods

Psst.... want the secret to healthy eating, more energy, weight loss and weight maintenance?
Wait for it... Label-less foods.  Yup - that's right.  Eating whole foods, straight from the earth without processing is going to drive forward your results for your goals.  People I work with often complain about tracking their food - it's hard, a nuisance, a little bit confronting.  And here's a trick I've learned - I can actually have you skip tracking whole fruits and vegetables without having any impact on your nutrition goals (within reason of course... if you're eating 12 whole pineapples a day or something like that... the deal is off).
The thing with whole foods is the body uses them efficiently - drawing all the nutrients out of them and processing the waste material efficiently.  Take on boosting your daily intake of food that don't have a label.  If it's got a bar code, it's processed - you get to track it and also be present to the imp…

Smoked Salmon Feta and Asparagus Omelet

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Smoked Salmon Feta and Asparagus Omelet
What you need:4 oz. (125g) asparagus1 tsp. coconut oil3 large eggs5 tbsp. (70ml) milk, plant or dairy2 oz. (60g) smoked salmon, cut into pieces¼ cup (30g) feta cheese (or brie, camembert), cubed4-5 cherry tomatoes, halveddill, to serveWhat you need to do:Wash the asparagus, break off the hard ends the discard (they will break themselves in the right place). Cut the softer stalks diagonally to about 1/2 cm pieces. Boil in lightly salted water for about 2 minutes, then strain and set aside.In a bowl, whisk eggs with the milk, salt and pepper. Add asparagus, salmon and cubed cheese, mix everything well.Heat the oven to 350F (180C). Heat the oil in a pan (diameter of approx. 24 cm) over medium heat, and pour in the egg mixture, rearrange the toppings if necessary. Top with the halved cherry tomatoes (cut end up).Cover the pan with a lid and cook until the mass is set for about 5 minutes. Then place in the oven (without cover), and cook for another 6-…